Doctors and dietitians advise incorporating a variety of foods into your diet for constipation relief, including the 20 best foods for constipation relief, to help stimulate your digestive system if you don’t think your constipation is caused by an underlying health condition and want to take control. In fact, it’s the preferred and easiest way to get it back on track.
According to board-certified gastroenterologist Ashkan Farhadi, M.D., director of MemorialCare Medical Group’s Digestive Disease Project in Fountain Valley, California, “it’s best to solve the problem from the inside out.” In general, if you want your poop to be more bulky, you should look for foods high in fiber. According to Dr. Farhadi, moving something through a larger colon is simpler. Some foods even contain unique substances that encourage bowel movement.
In addition, it is essential to drink enough water to keep your system and stool lubricated. According to Peyton Berookim, M.D., F.A.C.G., a digestive specialist at the Gastroenterology Institute of Southern California and BelliWelli’s advisor, “Water is the most important nutrient for constipation because dehydration is a very common cause that many are unaware of.”
If nature hasn’t called in a while, eat these foods that experts say will help you get rid of constipation right away.
1. Blueberries
Blueberries are strong in insoluble fiber, which “helps maintain regularity in the digestive tract and, as a result, can avoid constipation,” according to Dr. Berookim. He adds that their skin provides fiber, they’re over 50% water, and they’re packed in antioxidants.
2. Papaya
Blueberries are abundant in insoluble fiber, which “helps maintain regularity in the digestive tract and, eventually, can avoid constipation,” according to Dr. Berookim. He adds that their skin provides additional fiber, they’re over 50% water, and they’re packed in antioxidants.
3. Walnuts
Walnuts include omega-3 fatty acids, which lubricate the digestive tract. They also contain arginine, which offers them anti-inflammatory qualities, and have been found in at least one research to maintain a healthy gut flora.
4. Chickpeas
Chickpeas are high in fiber and protein, and they’re a versatile culinary component, especially for plant-based diners. “Blend them into hummus, sprinkle on a salad, or use chickpeas as the main protein in a vegetarian dinner,” Tamburello says.
5. Broccoli
“This green veggie offers roughly 5 grams of fiber per 1 cup boiled and diced,” Tamburello explains. Serve with eggs, soups, or as a side dish.
6. Pumpkin seeds
“Pumpkin seeds are one of the greatest dietary sources of magnesium,” explains Poon. “Magnesium aids in the hydration and relaxation of the digestive tract, allowing for easy bowel movements.” Sprinkle them on top of a salad or roast them for a crispy noon snack.
7. Peas
“Peas, like beans, contain soluble and insoluble fiber that softens and adds weight to stool,” Tamburello explains.
8. Watermelon
According to Poon, watermelon has more than 90% water, making it a delightful and nutritious method to rehydrate when you’re feeling blocked up.
9. Sauerkraut or kimchi
Sauerkraut and kimchi are both fermented cabbage, although they’re made and seasoned differently. Tamburello claims that both will stimulate the intestines due to their probiotic-rich fermented nature.
“Probiotics are beneficial bacteria that are beneficial to gut health and may help prevent and ease constipation,” she says. “In a randomized, double-blind, placebo-controlled experiment, people who took a probiotic supplement had more regular bowel movements.”
10. Banana
While ripe bananas are high in fiber, Poon advises that unripe bananas contain carbohydrates that might aggravate constipation. “Make sure it’s totally yellow or slightly browning,” she advises.
11. Avocado
Avocado is also high in fiber and magnesium, according to Poon. It’s also abundant in healthy fats, like olive oil, which aids in the creation of softer, smoother bowel motions. Make a smoothie with half of one, or spread it over whole wheat toast for breakfast.
12. Beans
You may be familiar with them as a source of gas, but they may also cause you to poop. “A cup of black beans has roughly 15 grams of fiber per serving,” Tamburello explains. Simply add that amount to a soup or salad and you’re good to go.
13. Whole wheat bread
“Whole grain items, such as whole wheat bread, have more fiber than refined grain products, such as white bread and white rice,” Tamburello explains. “Make sure to purchase 100% whole wheat bread to increase fiber intake,” she says.
14. Cashews
“These delicious nuts are excellent in both fiber and magnesium. Fiber aids in the movement of food through your digestive tract. “Magnesium relaxes and hydrates your digestive tract,” says Poon. She recommends drinking plenty of water after eating nuts and beans.
15. Brussels sprouts
Bianca Tamburello, R.D.N., a nutrition consultant with Fresh Communications in Boston, suggests adding high-fiber Brussels sprouts to your dish (they taste wonderful when seasoned correctly!).
16. Ginger
“Ginger is a well-known digestive remedy that can help relieve both bloating and constipation,” explains Serena Poon, a qualified nutritionist and celebrity chef. She suggests adding it to a stir fry or sipping it in a stomach-soothing tea.
17. Sweet potatoes
Sweet potatoes have “far greater fiber content than white potatoes,” according to Cording, and they also feature skin-boosting vitamin A. Just make sure you keep the skin on because that’s where the majority of the fiber is.
18. Turnips
According to Dr. Berookim, these cruciferous vegetables are strong in fiber and promote digestive regularity. “They can also help decrease inflammation in the gut and keep you feeling fuller for a longer period of time,” he says. Try roasting them with some other root vegetables and a drizzle of olive oil, salt, and pepper.
19. Artichokes
“Artichokes have a surprising amount of fiber,” adds Cording. In particular, inulin, a kind of soluble fiber that can also help regulate undesirable bacteria in your gut. “It can be a useful approach to accelerate digestion,” explains Cording.
20. Cherries
According to Dr. Berookim, these tiny red tart bombs are high in fiber, anti-inflammatory minerals, vitamin A, and vitamin C, “all of which can help lessen the risk of certain chronic illnesses as well as work as a constipation reliever.” They also include both insoluble and soluble fiber.